How to Throw Harder and Increase Pitching Velocity Like Jacob deGrom
Jacob deGrom sits in the upper 90s and touches 100 with a delivery that looks almost effortless. That is not an accident. Elite velocity comes from the ground up, using the legs and hips to create energy, the core to transfer it, and a loose, whippy arm to deliver it. You will not add five miles per hour overnight, but with the right mechanics and strength work, throwing harder is one of the most trainable skills in baseball.
What actually makes a pitcher throw harder?
Velocity is a full body chain, not an arm action. It starts with a strong lower half that drives you down the mound and creates momentum toward home plate. That energy travels up through the hips as they open and rotate, then through a braced front leg that acts like a post to stop your body and fire the energy forward. Your torso rotates, your arm lags behind, and finally the ball comes out with everything you built up along the way. deGrom is a master of this sequence. Pitchers who try to muscle the ball with just their arm not only throw slower, they also break down faster. If you want more velocity, you train the legs, the hips, the core, and the timing that links them together.
Tempo matters too. deGrom stays under control down the mound and lets his delivery build in the right order rather than rushing his arm ahead of his body. When your lower half fires early and your arm lags behind at the right moment, the ball comes out with easy heat. When you rush, your arm gets left behind for real, and both your velocity and your command suffer. Smooth, athletic, and on time beats fast and frantic every single start.
Which parts of your body create pitching speed?
Think of your delivery as a chain where each link passes energy to the next. If one link is weak or out of order, velocity leaks out before it ever reaches the ball. Here is how each part contributes and how to train it.
| Body part | Its job in the delivery | How to train it |
|---|---|---|
| Legs and glutes | Drive off the rubber and build momentum | Band resisted squats, lunges, and stride work |
| Hips | Open and rotate to transfer power up the chain | Resisted hip rotations and lateral band work |
| Core | Link the lower and upper body, brace the trunk | Anti rotation holds and banded chops |
| Front leg | Firm up as a post to redirect energy forward | Single leg strength and stability drills |
| Arm and shoulder | Whip the ball loose and finish the chain | Band arm care and controlled decelerator work |
What is the best training tool to build throwing power?
You do not need a loaded weight room to train for velocity. Resistance bands let you build lower body drive, hip rotation, core strength, and shoulder durability using the exact movement patterns a pitcher uses on the mound. Anchor a band and work resisted strides and hip turns, then use lighter tension for arm care and shoulder health so your arm can handle the extra effort. That combination of power and durability is how you add velocity without adding injury risk.
P.R.O. Bands Resistance Training Bands
Four resistance levels for resisted strides, hip rotations, core work, and arm care, the full velocity chain a pitcher needs.
Which drills help you throw harder?
Add these to your routine two or three times a week during the offseason and between starts. Use your P.R.O. Bands on the strength and rotation work, and always warm the arm up fully before you air it out.
Pitching velocity questions coaches ask
Can any pitcher gain velocity, or is it just genetics?
Genetics set your ceiling, but almost every pitcher is throwing well below their own ceiling. Better mechanics, stronger legs and hips, and a durable arm can add real velocity at any level.
Is throwing harder bad for my arm?
Throwing hard is not the problem. Throwing hard with a weak, poorly conditioned arm and bad mechanics is. Build lower body power, clean up your sequence, and keep up your arm care, and you throw harder more safely.
How often should I do velocity work?
Two or three focused strength and mobility sessions a week works well, paired with a smart throwing program. Rest and recovery matter just as much as the work itself.
Should young pitchers chase velocity?
Young players should chase clean mechanics and overall athleticism first. Velocity tends to follow naturally as they get stronger and grow, so build the foundation before you push the radar gun.
Does long toss really add velocity?
Long toss builds arm strength and a loose, efficient arm action, and it teaches you to throw with your whole body. Paired with lower body strength work, it is one of the most reliable ways to add pace over a full offseason.
Build the velocity chain from the ground up
Train the legs, hips, core, and arm that turn effort into extra miles per hour.
Tags: Baseball, Pitching, Pitching Velocity, Jacob deGrom, Throwing Harder, Resistance Bands
